Soup’s On

What’s more comforting than a piping-hot bowl of soup? Knowing that it’s fewer than 250 calories per serving! Enjoy!
Carrot Coconut And Ginger Image

Carrot, Coconut and Ginger with Cilantro Sambal 

Yield: 4 servings

Calories: 227 per serving


  • 1¼ cups fresh coconut, grated
  • ½ tsp. cumin seeds
  • ½ tsp. coriander seeds
  • 2 shallots, diced
  • 1 garlic clove, coarsely chopped
  • 5 Tbs. ginger, peeled and grated 
  • ½ tsp. chile flakes
  • ½ Tbs. coconut oil
  • 1½ lbs. carrots
  • 3 cups vegetable or chicken stock

Cilantro Sambal 

  • 2 cups cilantro, coarsely chopped
  • 1 /3 cup grated fresh coconut
  • 1 Tbs. ginger, peeled and grated
  • 1 small green chile, seeded and coarsely chopped
  • Juice of 1 lime
  • Salt and pepper


If using a whole coconut, prepare it by piercing the three eyes with a skewer, and drain out the liquid. Then, wrap it in a towel, place on a hard surface, such as the floor (or take it outside), and give it a firm blow with a hammer to crack it open. Use a spoon to gently lift the flesh away from the harder exterior and remove the brown skin using a potato peeler if desired.

Toast the cumin and coriander seeds in a small frying pan for about 2 minutes, then grind in a mortar and pestle.

Sauté the shallots, garlic, ginger, chile flakes and ground spices in the coconut oil and 1 tablespoon of water for about 5 minutes, stirring occasionally. Add a splash of water if the mixture sticks to the pan. Add the carrots, fresh coconut and stock. Bring to a boil and simmer for 30 to 35 minutes until the carrots are soft.

To make the sambal, place the cilantro, grated coconut, ginger and chile into a mini food processor and pulse to a coarse, dry paste. Stir in the lime juice and season to taste.

When the soup is ready, blend until smooth, season and serve topped with the sambal.

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Reprinted with permission from Skinny Soups by Kathryn Brouton © 2017 Kyle Books, and photographs © Laura Edwards. No images may be used, in print or electronically, without written consent from the publisher.

Categories: Monmouth Health & Life